YOUR PROFILE

NAME saksham
AGE 19
SQUAT 230
BENCH PRESS 145
DEADLIFT 240
STARTING BODY WEIGHT 97
VARIATIONS
CLICK THERE OPEN DROP
DOWN MENU → PAUSED DEADLIFT 210
LOW BLOCK PULL 250
LARSEN PRESS 130
CLICK THERE OPEN DROP
DOWN MENU → PAUSED SQUAT 200

INSTRUCTIONS & INFO

Welcome to your Jamal Browner x StrengthStudioTT Training pro
enter your information before you start the program and also w
where you will see your 12 weeks of programming laid out. The
recommendations for the program. PLEASE READ ALL THE INSTR
GETTING STARTED.

Note: If you are having problems with filling in your information

Google sheets

INSTRUCTIONS
- Before getting started with or taking a full look at the p
 1. Your Best Squat, Bench Pres
with during the next 12 weeks

2. Your Age & Starting Body W

3. For the "Squat Variant", "Be

you can enter an estimated or

- Please rate the following below based on your experien

NOTE: If you are unsure about the answer to one of these
efficient sumo style you should lean toward a two (2) or t

1. Rate your ability to handle/r

1 - I usually can't recover from

SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

2. How stressful is your life out

1 - Stressful. (Mediocre sleep &

SELECT HERE →
 CLICK THE CELL TO OPEN THE
1,2

3. Rate your technique on the d

1 - I don't have great techniqu

SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

4. How well do you recover fro

1 - I don't recover very well fro

SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

- During the program there are some things you will need

1. The information you NEE

used for calculations in yo
 2. You should/can also fill

3. Another piece of informatio

training week.

Key Notes
1. In your program even though an exercise may be listed, if there
2. In some cases you may see a zero ( 0 ) in the "WEIGHT" c
3. If there is a zero in the "WEIGHT" column & there is no RPE give
4. If there is a recommended weight and an RPE listed you can fee
5. The volume and intensity in this program bu
6. Although the UNIT OF MEASUREMENT (LBS OR KG) for the prog
7. Thes best split for this program is DAY 1 - RES
8. If you do have an emergency question that is not answ

Email:
Instagram:

If you like the format and style of this program, yo

 WATCH THE FULL PROGRAM BREAKDOWN VIDEO

Program Breakdow
ENTER YOUR CURRENT BEST LIFTS
AND OTHER ←INFORMATION

dioTT Training program! This document consists of three (3) sheets. The "Start" sheet is where
gram and also where you can get detailed information on the program. The "Your Program" s
ng laid out. The "RPE, Warm-ups & Pre-hab" sheet is where you'll see further information on
D ALL THE INSTRUCTIONS BELOW OR WATCH THE PROGRAM BREAKDOWN VIDEO ABOVE BE

your information or seeing the values on the program that were generated. Try opening the p
Google sheets or a recent version of Microsoft Excel!

ll look at the program, these are the things you need to fill in/select in the "Your Pr
quat, Bench Press & Deadlift or an estimate of what you can lift at an RPE of 9 to 10 on each re
he next 12 weeks.

Starting Body Weight. These are not completely necessary before starting the program but the

uat Variant", "Bench Press Variant", "Deadlift Variant" & "Deadlift Variant 2" you will need to
an estimated or actual 1 rep max for this movement.

n your experience lifting, these selections will impact your program significantly:
to one of these you should leave it at a two (2) rating. If you do pull with a rounded
d a two (2) or three (3).

bility to handle/recover from volume for the deadlift:

an't recover from too much volume on this lift. | 2 - I can handle an average amount of volum

2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

ul is your life outside of the gym?

Mediocre sleep & Long Work/School hours) | 2 - Average. (Decent Sleep & Regular Work/Sch

2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

echnique on the deadlift:

e great technique. (Not very efficient) | 2 - I have average to good technique on this lift. | 3 -

2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

o you recover from higher intensities (higher percentages of your one rep max) on the deadlift?
over very well from higher intensities. | 2 - I would say my recovery is average. | 3 - I recover

2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

gs you will need to/should enter on a weekly & daily basis:

mation you NEED to fill in on a daily basis are the weights you moved for any RPE ba
culations in your program.
ld/can also fill in your comments on a daily basis under "DAY'S COMMENTS".

ce of information you should fill in on a weekly basis is your end of week body weig
k.

be listed, if there are dashes ( - ) in the "WEIGHT", "REPS" & "SETS" columns, then that exerci
he "WEIGHT" column. In this case, once an RPE is listed you have to decide the weig
ere is no RPE given then that weight will be auto generated once the weight for the top s
listed you can feel free to use either one. However you should never go over the recommended
program builds slowly! Be sure to not overshoot any weight or RPE
R KG) for the program is not listed. The unit of measurement will be what you have used for you
DAY 1 - REST - DAY 2 - REST - DAY 3 - DAY 4 - REST - DAY 1. (EXAMPL
hat is not answered within this document. Feel free to shoot us an email or Instag

Email Us!
Our Instagram!

s program, you can check out our 1-on-1 strength coaching service. Once co
Be sure to let us know you came from Jamal's Deadlift Speci

1-On-1 Coaching!
ROGRAM BREAKDOWN VIDEO HERE:

m Breakdown!

ets. The "Start" sheet is where you'll

rogram. The "Your Program" sheet is
u'll see further information on
REAKDOWN VIDEO ABOVE BEFORE

e generated. Try opening the program on

fill in/select in the "Your Profile" table above:

at an RPE of 9 to 10 on each respective lift. These will be used to calculate some of the numbe

re starting the program but they do provide a good point of reference for the future.

dlift Variant 2" you will need to Click on the cell to select which variant you want to use for this

ur program significantly:
you do pull with a rounded back conventional you should lean toward a one (1) an

e an average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this li

cent Sleep & Regular Work/School hours) | 3 - Low. (Good or Great Sleep & Light Work/Scho
ood technique on this lift. | 3 - My technique is almost flawless. (Very efficient)

r one rep max) on the deadlift?:

overy is average. | 3 - I recover very well from higher intensities.

is:

s you moved for any RPE based sets. Simply enter the Top weight used as just a num
"DAY'S COMMENTS".

your end of week body weight, the area for this information to be entered can be seen b

TS" columns, then that exercise is not to be performed that week.

you have to decide the weight based off an RPE and fill it into this document.
once the weight for the top set of that exercise is entered.
ever go over the recommended RPE for the day.
oot any weight or RPE and dial back the weight by 5% if the RPE is to
be what you have used for your 1 rep maxes.
REST - DAY 1. (EXAMPLE: SUNDAY, TUESDAY, THURSDAY, FRIDAY)
hoot us an email or Instagram DM:

oaching service. Once coaching spots are available you can get 20% off of y
m Jamal's Deadlift Specialization Program!

Coaching!
BENCH PRESS VARIANT DEADLIFT VARIANT (PHASE 1)
LARSEN PRESS DEFICIT DEADLIFT
CLOSE GRIP BENCH PRESS BLOCK PULL
SPOTO PRESS PAUSED DEADLIFT
BOARD PRESS STIFF LEGGED SUMO
ROMANIAN DEADLIFTS

DEADLIFT VARIANT (PHASE 2)

LOW BLOCK PULL
PAUSED DEADLIFT
sed to calculate some of the numbers you will be working

reference for the future.

hich variant you want to use for this program. Following that

should lean toward a one (1) and if you do pull a very

ally handle a lot of volume on this lift and recover well.

d or Great Sleep & Light Work/School hours)

wless. (Very efficient)

sities.

RST TI
6 4

e Top weight used as just a number as these are

ation to be entered can be seen below each individual

d that week.
ll it into this document.
ed.

eight by 5% if the RPE is too high!

Y, THURSDAY, FRIDAY)

able you can get 20% off of your first 2 months!

SQUAT VARIANT 1
HIGH BAR SQUAT 2
PAUSED SQUAT 3
PIN SQUAT
SSB FRONT SQUAT
 WEEK 1 / INTRO
DAY 1 SETS REPS WEIGHT
DEADLIFT 4 6 165
PAUSED DEADLIFT 3 5 137
BENCH PRESS 5 4 105
WEIGHTED HYPEREXTENSIONS 3 8-10 0
REAR DELT FLYS 3 12-15 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

SQUAT 4 4 161
LARSEN PRESS 3 6 85
WIDE GRIP PULLDOWNS 3 8-10 0
ONE ARM DB ROWS 3 8-10 0
TRICEP OPTION 3 12-15 0
DEADBUGS 3 15+ -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 3 SETS REPS WEIGHT

DEADLIFT 1 1
DEADLIFT 5 4 174
PENDLEY/SEAL ROWS 4 6-8 0
MACHINE CHEST PRESS 3 10-12 0
SINGLE LEG HAMSTRING CURLS 3 12-15 0
BULGARIAN SPLIT SQUATS 2 10-12 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

 PAUSED SQUAT 3 6 130
BENCH PRESS 3 8 91
SEATED ARNOLD PRESS 3 10-12 0
DB LATERAL RAISES 3 12-15 0
BICEP OPTION 3 10-12 0
SINGLE LEG HIP THRUSTERS 3 12-15 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

WEEK 4
DAY 1 SETS REPS WEIGHT
DEADLIFT 4 5 180
PAUSED DEADLIFT 3 6 147
BENCH PRESS 5 4 116
WEIGHTED HYPEREXTENSIONS 4 8-10 0
REAR DELT FLYS 3 12-15 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

SQUAT 4 4 178
LARSEN PRESS 3 6 94
WIDE GRIP PULLDOWNS 4 8-10 0
ONE ARM DB ROWS 3 8-10 0
TRICEP OPTION 3 12-15 0
DEADBUGS 3 15+ -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 3 SETS REPS WEIGHT

- - - -
 DEADLIFT 5 3 192
PENDLEY/SEAL ROWS 4 6-8 0
MACHINE CHEST PRESS 3 10-12 0
SINGLE LEG HAMSTRING CURLS 4 12-15 0
BULGARIAN SPLIT SQUATS 2 10-12 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

PAUSED SQUAT 3 6 140
BENCH PRESS 3 7 98
SEATED ARNOLD PRESS 3 10-12 0
DB LATERAL RAISES 3 12-15 0
BICEP OPTION 3 10-12 0
SINGLE LEG HIP THRUSTERS 3 12-15 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 7
DAY 1 SETS REPS WEIGHT
LOW BLOCK PULL 4 4 200
DEADLIFT 3 5 168
BENCH PRESS 5 3 112
GHD BACK EXTENSIONS 3 6-10 0
REAR DELT FLYS 3 10-12 0
GHD SIT-UP HOLD 5 - -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

SQUAT 4 3 173
LARSEN PRESS 4 4 94
WEIGHTED CHIN UPS 4 4-6 0
PRONE ROWS 3 6-8 0
 TRICEP OPTION 3 8-10 0
SIDE PLANKS 5 30-40s -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 3 SETS REPS WEIGHT

DEADLIFT 2 1 0
DEADLIFT 5 4 192
ONE ARM DB ROWS 4 6-8 0
SLOW TEMPO DB RDLS 3 8-10 0
SINGLE LEG EXTENSIONS 2 8-10 0
DEADBUGS 4 15+ -
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

PAUSED SQUAT 3 6 135
BENCH PRESS 3 7 98
PECK DECK / CABLE FLYS 3 12-15 0
DB SHOULDER PRESS 3 8-10 0
LOW RAISES 3 8-10 0
BICEP OPTION 3 10-12 0
WEIGHTED PLANKS 3 FAILURE 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 10
DAY 1 SETS REPS WEIGHT
LOW BLOCK PULL 3 3 219
DEADLIFT 3 5 180
BENCH PRESS 5 3 123
GHD BACK EXTENSIONS 3 6-10 0
REAR DELT FLYS 3 10-12 0
GHD SIT-UP HOLD 5 - -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

 SQUAT 4 4 184
LARSEN PRESS 4 4 104
WEIGHTED CHIN UPS 4 4-6 0
PRONE ROWS 3 6-8 0
TRICEP OPTION 3 8-10 0
SIDE PLANKS 5 30-40s -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 3 SETS REPS WEIGHT

- - - -
DEADLIFT 5 2 210
ONE ARM DB ROWS 4 6-8 0
SLOW TEMPO DB RDLS 3 8-10 0
SINGLE LEG EXTENSIONS 2 8-10 0
DEADBUGS 4 15+ -
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

PAUSED SQUAT 3 5 155
BENCH PRESS 3 6 109
PECK DECK / CABLE FLYS 3 12-15 0
DB SHOULDER PRESS 3 8-10 0
LOW RAISES 3 8-10 0
BICEP OPTION 3 10-12 0
WEIGHTED PLANKS 3 FAILURE 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

PROGRAM ANALYSIS

Body Weight
120.0

100.0 97.0
 Body Weight
120.0

100.0 97.0

80.0
BODY WEIGHT

60.0

40.0

20.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0
Start 1 2 3 4 5 6 7 8 9 10 11 12
WEEK

Weekly C
100000

90000

80000

70000

60000

50
VOLUMe

50000

45077

40000
 60000

50

VOLUMe
50000

45077

40000
36847
35

30614
30000 29
27721
25484
23828
20666
20000 19246
17756
15294

11815
9488 10014
10000
5799
4916

0
1 2 3 4 5
WEEK 1 / INTRO
DAILY VOLUME RPE TEMPO
3960 - -
2048 - -
2103 - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
2103 - -
6008 - -

DAILY VOLUME RPE TEMPO

2576 - -
1521 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
2576 - -
1521 - -

DAILY VOLUME RPE TEMPO

0 6 -
3480 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
3480 - -

DAILY VOLUME RPE TEMPO

 2340 - -
2175 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
2340 - -
2175 - -

END OF WEEK BODY WEIGHT:

WEEK 4
DAILY VOLUME RPE TEMPO
3600 - -
2646 - -
2320 - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
2320 - -
6246 - -

DAILY VOLUME RPE TEMPO

2852 - -
1697 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
2852 - -
1697 - -

DAILY VOLUME RPE TEMPO

- - -
 2880 6.5 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
2880 - -

DAILY VOLUME RPE TEMPO

2520 - -
2055 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
2520 - -
2055 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 7
DAILY VOLUME RPE TEMPO
3200 7 -
2520 - -
1686 - -
- 7-8 -
- 7-8 -
- - -
- - -
1686 - -
5720 - -

DAILY VOLUME RPE TEMPO

2070 - -
1508 - -
- 7-8 -
- 7-8 -
 - 7-8 -
- - -
- - -
2070 - -
1508 - -

DAILY VOLUME RPE TEMPO

0 7 -
3840 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
3840 - -

DAILY VOLUME RPE TEMPO

2430 - -
2055 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
2430 - -
2055 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 10
DAILY VOLUME RPE TEMPO
1969 8.5 -
2700 7 -
1849 7.5 -
- 7-8 -
- 7-8 -
- - -
- - -
1849 - -
4669 - -

DAILY VOLUME RPE TEMPO

 2944 7 -
1664 7 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
2944 - -
1664 - -

DAILY VOLUME RPE TEMPO

- - -
2100 8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
2100 - -

DAILY VOLUME RPE TEMPO

2325 7 -
1958 7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
2325 - -
1958 - -

END OF WEEK BODY WEIGHT:

0.0

Weekly Body Weight Log

Week Body Weight
Start 97.0
 1 0.0

2 0.0

3 0.0

4 0.0

5 0.0

6 0.0

7 0.0

8 0.0

9 0.0

10 0.0
0.0 0.0 0.0 0.0
11 0.0
9 10 11 12
12 0.0

Weekly Cumulati ve Volume For Each Main Lift

8816

82488

75719

68749

6251
59869
56887

5288
51417
50309
48278
46118
45077
43009
40687
38476
 56887

5288
51417
50309
48278
46118
45077
43009
40687
38476
36847
35438
33637
30614
29137

25484
23828
20666

4 5 6 7 8 9 10 11

WEEK
 NOTES
-
-
PAUSED.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
EACH SIDE.
-
-
-

NOTES
-
-
-
SINGLE ARM.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
 -
-
-
-
-
-
-
-
-
-
-

NOTES
-
-
PAUSED.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
EACH SIDE.
-
-
-

NOTES
-
 -
-
SINGLE ARM.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
-
-
-
-
-
-
-
-
-
-
-

NOTES
-
-
PAUSED.
-
-
STOP EACH SET JUST SHY OF FAILURE.
-
-
-

NOTES
-
-
-
-
 -
-
-
-
-

NOTES
-
-
-
-
-
EACH SIDE.
-
-

NOTES
-
-
-
SEATED.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
PAUSED.
-
-
STOP EACH SET JUST SHY OF FAILURE.
-
-
-

NOTES
 -
-
-
-
-
-
-
-
-

NOTES
-
YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
-
-
-
EACH SIDE.
-
-

NOTES
-
-
-
SEATED.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

Weekly Body Weight Log

Body Weight
97.0
 0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

lati ve Volume For Each Main Lift

88167 88167

82488

75719

68749
65651
62519
59869
56887 56847

52880
51417 Weekly Squat Cu
Weekly Bench Cu
48278
Weekly Deadlift
46118
43009
40687
38476
 56887 56847

52880
51417 Weekly Squat Cu
Weekly Bench Cu
48278
Weekly Deadlift
46118
43009
40687
38476

33637

7 8 9 10 11 12

EK
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS
 Weekly Squat Cumulative Volume
Week
1
2
3
4
5
6
8167 88167 7
8
9
10
11
12

65651 Weekly Bench Cumulative Volume

2519 Week
1
2
56847
3
2880 4
Weekly Squat Cumulative Volume
Weekly Bench Cumulative Volume
5
Weekly Deadlift Cumulative Volume
 56847

2880
Weekly Squat Cumulative Volume
Weekly Bench Cumulative Volume
Weekly Deadlift Cumulative Volume 6
7
8
9
10
11
12

Weekly Deadlift Cumulative Volume

Week
1
2
3
4
5
6
7
8
9
11 12
10
11
12
 WEEK 2
DAY 1 SETS REPS WEIGHT DAILY VOLUME
DEADLIFT 4 6 168 4032
PAUSED DEADLIFT 3 5 142 2126
BENCH PRESS 5 4 109 2175
WEIGHTED HYPEREXTENSIONS 4 8-10 0 -
REAR DELT FLYS 3 12-15 0 -
CABLE CRUNCHES 3 12-20 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 2175
TOTAL DEADLIFT VOLUME - - - 6158

DAY 2 SETS REPS WEIGHT DAILY VOLUME

SQUAT 4 4 167 2668
LARSEN PRESS 3 6 88 1580
WIDE GRIP PULLDOWNS 4 8-10 0 -
ONE ARM DB ROWS 3 8-10 0 -
TRICEP OPTION 3 12-15 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL SQUAT VOLUME - - - 2668
TOTAL BENCH PRESS VOLUME - - - 1580

DAY 3 SETS REPS WEIGHT DAILY VOLUME

- - - - -
DEADLIFT 5 4 180 3600
PENDLEY/SEAL ROWS 4 6-8 0 -
MACHINE CHEST PRESS 3 10-12 0 -
SINGLE LEG HAMSTRING CURLS 4 12-15 0 -
BULGARIAN SPLIT SQUATS 2 10-12 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -
TOTAL DEADLIFT VOLUME - - - 3600

DAY 4 SETS REPS WEIGHT DAILY VOLUME

 PAUSED SQUAT 3 6 135 2430
BENCH PRESS 3 8 94 2262
SEATED ARNOLD PRESS 3 10-12 0 -
DB LATERAL RAISES 3 12-15 0 -
BICEP OPTION 3 10-12 0 -
SINGLE LEG HIP THRUSTERS 3 12-15 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL SQUAT VOLUME - - - 2430
TOTAL BENCH PRESS VOLUME - - - 2262

END OF WEEK BODY WEIGHT:

0.0

WEEK 5
DAY 1 SETS REPS WEIGHT DAILY VOLUME
DEADLIFT 4 4 186 2976
PAUSED DEADLIFT 3 5 152 2284
BENCH PRESS 5 5 116 2900
WEIGHTED HYPEREXTENSIONS 4 8-10 0 -
REAR DELT FLYS 3 12-15 0 -
CABLE CRUNCHES 3 12-20 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 2900
TOTAL DEADLIFT VOLUME - - - 5260

DAY 2 SETS REPS WEIGHT DAILY VOLUME

SQUAT 4 3 184 2208
LARSEN PRESS 3 6 98 1755
WIDE GRIP PULLDOWNS 4 8-10 0 -
ONE ARM DB ROWS 3 8-10 0 -
TRICEP OPTION 3 12-15 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL SQUAT VOLUME - - - 2208
TOTAL BENCH PRESS VOLUME - - - 1755

DAY 3 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 1 1 0 0
 DEADLIFT 5 3 198 2970
PENDLEY/SEAL ROWS 4 6-8 0 -
MACHINE CHEST PRESS 3 10-12 0 -
SINGLE LEG HAMSTRING CURLS 4 12-15 0 -
BULGARIAN SPLIT SQUATS 2 10-12 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -
TOTAL DEADLIFT VOLUME - - - 2970

DAY 4 SETS REPS WEIGHT DAILY VOLUME

PAUSED SQUAT 3 6 145 2610
BENCH PRESS 3 7 102 2132
SEATED ARNOLD PRESS 3 10-12 0 -
DB LATERAL RAISES 3 12-15 0 -
BICEP OPTION 3 10-12 0 -
SINGLE LEG HIP THRUSTERS 3 12-15 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL SQUAT VOLUME - - - 2610
TOTAL BENCH PRESS VOLUME - - - 2132

END OF WEEK BODY WEIGHT:

0.0

WEEK 8
DAY 1 SETS REPS WEIGHT DAILY VOLUME
LOW BLOCK PULL 4 4 206 3300
DEADLIFT 3 5 174 2610
BENCH PRESS 5 3 116 1740
GHD BACK EXTENSIONS 3 6-10 0 -
REAR DELT FLYS 3 10-12 0 -
GHD SIT-UP HOLD 5 - - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 1740
TOTAL DEADLIFT VOLUME - - - 5910

DAY 2 SETS REPS WEIGHT DAILY VOLUME

SQUAT 4 3 178 2139
LARSEN PRESS 4 4 98 1560
WEIGHTED CHIN UPS 4 4-6 0 -
PRONE ROWS 3 6-8 0 -
 TRICEP OPTION 3 8-10 0 -
SIDE PLANKS 5 30-40s - -
- - - - -
TOTAL SQUAT VOLUME - - - 2139
TOTAL BENCH PRESS VOLUME - - - 1560

DAY 3 SETS REPS WEIGHT DAILY VOLUME

- - - - -
DEADLIFT 5 3 198 2970
ONE ARM DB ROWS 4 6-8 0 -
SLOW TEMPO DB RDLS 3 8-10 0 -
SINGLE LEG EXTENSIONS 2 8-10 0 -
DEADBUGS 4 15+ - -
- - - - -
TOTAL DEADLIFT VOLUME - - - 2970

DAY 4 SETS REPS WEIGHT DAILY VOLUME

PAUSED SQUAT 3 6 150 2700
BENCH PRESS 3 7 102 2132
PECK DECK / CABLE FLYS 3 12-15 0 -
DB SHOULDER PRESS 3 8-10 0 -
LOW RAISES 3 8-10 0 -
BICEP OPTION 3 10-12 0 -
WEIGHTED PLANKS 3 FAILURE 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 2700
TOTAL BENCH PRESS VOLUME - - - 2132

END OF WEEK BODY WEIGHT:

0.0

WEEK 11
DAY 1 SETS REPS WEIGHT DAILY VOLUME
LOW BLOCK PULL 3 3 225 2025
DEADLIFT 3 5 186 2790
BENCH PRESS 5 2 127 1269
GHD BACK EXTENSIONS 3 6-10 0 -
REAR DELT FLYS 3 10-12 0 -
GHD SIT-UP HOLD 5 - - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 1269
TOTAL DEADLIFT VOLUME - - - 4815

DAY 2 SETS REPS WEIGHT DAILY VOLUME

 SQUAT 4 3 190 2277
LARSEN PRESS 4 5 104 2080
WEIGHTED CHIN UPS 4 4-6 0 -
PRONE ROWS 3 6-8 0 -
TRICEP OPTION 3 8-10 0 -
SIDE PLANKS 5 30-40s - -
- - - - -
TOTAL SQUAT VOLUME - - - 2277
TOTAL BENCH PRESS VOLUME - - - 2080

DAY 3 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 4 1 0 0
DEADLIFT 2 2 216 864
ONE ARM DB ROWS 4 6-8 0 -
SLOW TEMPO DB RDLS 3 8-10 0 -
SINGLE LEG EXTENSIONS 2 8-10 0 -
DEADBUGS 4 15+ - -
- - - - -
TOTAL DEADLIFT VOLUME - - - 864

DAY 4 SETS REPS WEIGHT DAILY VOLUME

PAUSED SQUAT 3 5 155 2325
BENCH PRESS 3 7 109 2284
PECK DECK / CABLE FLYS 3 12-15 0 -
DB SHOULDER PRESS 3 8-10 0 -
LOW RAISES 3 8-10 0 -
BICEP OPTION 3 10-12 0 -
WEIGHTED PLANKS 3 FAILURE 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 2325
TOTAL BENCH PRESS VOLUME - - - 2284

END OF WEEK BODY WEIGHT:

0.0
Weekly Squat Cumulative Volume
Cumulative Volume
4916
10014
12000
15294
20666
25484
29137
33637
38476
10000 9758
43009
9488
48278
52880 9126

56847
8475

Weekly Bench Cumulative Volume 8000

Cumulative Volume
5799
11815
17756
23828
30614 6017 6072
VOLUME

5941
6000 5799

5280 5372
5098
4916
 6017 6072

VOLUME
5941
6000 5799
35438
40687 5280 5372
46118 5098
4916
51417
56887
62519
65651 4000

Weekly Deadlift Cumulative Volume

Cumulative Volume
9488
19246
2000
27721
36847
45077
50309
59869
68749
75719 0
1 2 3 4
82488
88167
88167
K2
RPE TEMPO NOTES
- - -
- - -
- - PAUSED.
7-8 - -
7-8 - -
- - -
- - EACH SIDE/EACH EXERCISE.
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - -
7-8 - -
- - EACH SIDE.
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - SINGLE ARM.
7-8 - -
7-8 - -
- - TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
- - -
- - -

RPE TEMPO NOTES

 - - -
- - -
7-8 - -
7-8 - -
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -
- - -

ODY WEIGHT:

K5
RPE TEMPO NOTES
- - -
- - -
- - PAUSED.
7-8 - -
7-8 - -
- - -
- - EACH SIDE/EACH EXERCISE.
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - -
7-8 - -
- - EACH SIDE.
- - -
- - -
- - -

RPE TEMPO NOTES

8 - -
 - - -
7-8 - -
7-8 - SINGLE ARM.
7-8 - -
7-8 - -
- - TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
- - -
- - -

RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - -
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -
- - -

ODY WEIGHT:

K8
RPE TEMPO NOTES
7.5 - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
- - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
- - PAUSED.
7-8 - -
7-8 - -
- - STOP EACH SET JUST SHY OF FAILURE.
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - -
 7-8 - -
- - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
7 - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
7-8 - -
7-8 - -
7-8 - -
- - EACH SIDE.
- - -
- - -

RPE TEMPO NOTES

6.5 - -
6.5 - -
7-8 - -
7-8 - SEATED.
7-8 - -
7-8 - -
- - TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
- - -
- - -
- - -

ODY WEIGHT:

K 11
RPE TEMPO NOTES
9 - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
7.5 - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
7.5 - PAUSED.
7-8 - -
7-8 - -
- - STOP EACH SET JUST SHY OF FAILURE.
- - -
- - -
- - -

RPE TEMPO NOTES

 7 - -
7.5 - -
7-8 - -
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -

RPE TEMPO NOTES

8 - ASCENDING SINGLES BUILDING UP THE RPE.
8.5 - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
7-8 - -
7-8 - -
7-8 - -
- - EACH SIDE.
- - -
- - -

RPE TEMPO NOTES

7 - -
7.5 - -
7-8 - -
7-8 - SEATED.
7-8 - -
7-8 - -
- - TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
- - -
- - -
- - -

ODY WEIGHT:
 Weekly Volume For Each Main Lift

9560

9126
8880

8475
8230

6971
6787 6769

6072
5941
5679
5633
5432 5470
5280 5372 5299
5232 5249 5269

4818 4823 4839

4533 4602
4500
 6971
6787 6769

6072
5941
5679
5633
5432 5470
5280 5372 5299
5232 5249 5269

4818 4823 4839

4533 4602
4500

3653

3 4 5 6 7 8 9 10 11

WEEK
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS
 Weekly Squat Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12

Weekly Bench Volume

Week
1
2
6769
3
Weekly Squat Volume
4
Weekly Bench Volume 5
5679
5633 Weekly Deadlift Volume
5470
5269

4602
6769

Weekly Squat Volume

Weekly Bench Volume
5679
5633 Weekly Deadlift Volume 6
5470
5269 7
8
9
4602
10
11
3968
12

3132
Weekly Deadlift Volume
Week
1
2
3
4
5
6
7
8
0
9
10 11 12
10
11
12
 WEEK 3
DAY 1 SETS REPS WEIGHT DAILY VOLUME
DEADLIFT 4 5 174 3480
PAUSED DEADLIFT 3 5 147 2205
BENCH PRESS 5 4 112 2248
WEIGHTED HYPEREXTENSIONS 4 8-10 0 -
REAR DELT FLYS 3 12-15 0 -
CABLE CRUNCHES 3 12-20 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 2248
TOTAL DEADLIFT VOLUME - - - 5685

DAY 2 SETS REPS WEIGHT DAILY VOLUME

SQUAT 4 4 173 2760
LARSEN PRESS 3 6 91 1638
WIDE GRIP PULLDOWNS 4 8-10 0 -
ONE ARM DB ROWS 3 8-10 0 -
TRICEP OPTION 3 12-15 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL SQUAT VOLUME - - - 2760
TOTAL BENCH PRESS VOLUME - - - 1638

DAY 3 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 1 1 0 0
DEADLIFT 5 3 186 2790
PENDLEY/SEAL ROWS 4 6-8 0 -
MACHINE CHEST PRESS 3 10-12 0 -
SINGLE LEG HAMSTRING CURLS 4 12-15 0 -
BULGARIAN SPLIT SQUATS 2 10-12 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -
TOTAL DEADLIFT VOLUME - - - 2790

DAY 4 SETS REPS WEIGHT DAILY VOLUME

 PAUSED SQUAT 3 6 140 2520
BENCH PRESS 3 7 98 2055
SEATED ARNOLD PRESS 3 10-12 0 -
DB LATERAL RAISES 3 12-15 0 -
BICEP OPTION 3 10-12 0 -
SINGLE LEG HIP THRUSTERS 3 12-15 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL SQUAT VOLUME - - - 2520
TOTAL BENCH PRESS VOLUME - - - 2055

END OF WEEK BODY WEIGHT:

0.0

WEEK 6 / DELOAD
DAY 1 SETS REPS WEIGHT DAILY VOLUME
DEADLIFT 3 4 174 2088
PAUSED DEADLIFT 2 5 147 1470
BENCH PRESS 3 5 109 1631
WEIGHTED HYPEREXTENSIONS 4 8-10 0 -
REAR DELT FLYS 3 12-15 0 -
CABLE CRUNCHES 3 12-20 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 1631
TOTAL DEADLIFT VOLUME - - - 3558

DAY 2 SETS REPS WEIGHT DAILY VOLUME

SQUAT 3 3 173 1553
LARSEN PRESS 3 5 91 1365
WIDE GRIP PULLDOWNS 4 8-10 0 -
ONE ARM DB ROWS 3 8-10 0 -
TRICEP OPTION 3 12-15 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL SQUAT VOLUME - - - 1553
TOTAL BENCH PRESS VOLUME - - - 1365

DAY 3 SETS REPS WEIGHT DAILY VOLUME

- - - - -
 DEADLIFT 3 3 186 1674
PENDLEY/SEAL ROWS 4 6-8 0 -
MACHINE CHEST PRESS 3 10-12 0 -
SINGLE LEG HAMSTRING CURLS 4 12-15 0 -
BULGARIAN SPLIT SQUATS 2 10-12 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -
TOTAL DEADLIFT VOLUME - - - 1674

DAY 4 SETS REPS WEIGHT DAILY VOLUME

PAUSED SQUAT 3 5 140 2100
BENCH PRESS 3 6 102 1827
SEATED ARNOLD PRESS 3 10-12 0 -
DB LATERAL RAISES 3 12-15 0 -
BICEP OPTION 3 10-12 0 -
SINGLE LEG HIP THRUSTERS 3 12-15 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL SQUAT VOLUME - - - 2100
TOTAL BENCH PRESS VOLUME - - - 1827

END OF WEEK BODY WEIGHT:

0.0

WEEK 9
DAY 1 SETS REPS WEIGHT DAILY VOLUME
LOW BLOCK PULL 3 3 213 1913
DEADLIFT 3 5 174 2610
BENCH PRESS 5 3 120 1794
GHD BACK EXTENSIONS 3 6-10 0 -
REAR DELT FLYS 3 10-12 0 -
GHD SIT-UP HOLD 5 - - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 1794
TOTAL DEADLIFT VOLUME - - - 4523

DAY 2 SETS REPS WEIGHT DAILY VOLUME

SQUAT 4 3 184 2208
LARSEN PRESS 4 4 101 1612
WEIGHTED CHIN UPS 4 4-6 0 -
PRONE ROWS 3 6-8 0 -
 TRICEP OPTION 3 8-10 0 -
SIDE PLANKS 5 30-40s - -
- - - - -
TOTAL SQUAT VOLUME - - - 2208
TOTAL BENCH PRESS VOLUME - - - 1612

DAY 3 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 2 1 0 0
DEADLIFT 4 3 204 2448
ONE ARM DB ROWS 4 6-8 0 -
SLOW TEMPO DB RDLS 3 8-10 0 -
SINGLE LEG EXTENSIONS 2 8-10 0 -
DEADBUGS 4 15+ - -
- - - - -
TOTAL DEADLIFT VOLUME - - - 2448

DAY 4 SETS REPS WEIGHT DAILY VOLUME

PAUSED SQUAT 3 5 155 2325
BENCH PRESS 3 6 105 1892
PECK DECK / CABLE FLYS 3 12-15 0 -
DB SHOULDER PRESS 3 8-10 0 -
LOW RAISES 3 8-10 0 -
BICEP OPTION 3 10-12 0 -
WEIGHTED PLANKS 3 FAILURE 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 2325
TOTAL BENCH PRESS VOLUME - - - 1892

END OF WEEK BODY WEIGHT:

0.0

DEADLIFT OPENING ATTEMPT FOR TEST DAY

WEEK 12
DAY 1 SETS REPS WEIGHT DAILY VOLUME
DEADLIFT 3 1 0 0
DEADLIFT 3 3 0 0
SQUAT 3 5 161 2415
BENCH PRESS 3 6 102 1827
REAR DELT FLYS 2 10-12 0 -
GHD SIT-UP HOLD 5 - - -
- - - - -
TOTAL SQUAT VOLUME - - - 2415
TOTAL BENCH PRESS VOLUME - - - 1827
TOTAL DEADLIFT VOLUME - - - 0
 DAY 2 SETS REPS WEIGHT DAILY VOLUME
SQUAT 3 3 173 1553
BENCH PRESS 4 3 109 1305
PRONE ROWS 2 6-8 0 -
TRICEP OPTION 2 8-10 0 -
SIDE PLANKS 5 30-40s - -
- - - - -
TOTAL SQUAT VOLUME - - - 1553
TOTAL BENCH PRESS VOLUME - - - 1305

REST FOR 2 OR 3 DAYS BETWEEN DA

DAY 3 SETS REPS WEIGHT DAILY VOLUME
DEADLIFT 1 1 0 0
- - - - -

END OF WEEK BODY WEIGHT:

0.0
Weekly Squat Volume
Volume
4916
5098
5280
5372
4818
3653
4500
4839
4533
5269
4602
3968

Weekly Bench Volume

Volume
5799
6017
5941
6072
6787
 4823
5249
5432
5299
5470
5633
3132

Weekly Deadlift Volume

Volume
9488
9758
8475
9126
8230
5232
9560
8880
6971
6769
5679
0
3
RPE TEMPO NOTES
- - -
- - -
- - PAUSED.
7-8 - -
7-8 - -
- - -
- - EACH SIDE/EACH EXERCISE.
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - -
7-8 - -
- - EACH SIDE.
- - -
- - -
- - -

RPE TEMPO NOTES

7 - -
7 - -
7-8 - -
7-8 - SINGLE ARM.
7-8 - -
7-8 - -
- - TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
- - -
- - -

RPE TEMPO NOTES

 - - -
- - -
7-8 - -
7-8 - -
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -
- - -

Y WEIGHT:

ELOAD
RPE TEMPO NOTES
- - -
- - -
- - PAUSED.
6-7 - -
6-7 - -
- - -
- - EACH SIDE/EACH EXERCISE.
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
- - -
6-7 - -
6-7 - -
6-7 - -
- - EACH SIDE.
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
 - - -
6-7 - -
6-7 - SINGLE ARM.
6-7 - -
6-7 - -
- - TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
- - -
- - -

RPE TEMPO NOTES

- - -
- - -
6-7 - -
6-7 - -
6-7 - -
6-7 - -
- - -
- - -
- - -
- - -
- - -

Y WEIGHT:

9
RPE TEMPO NOTES
7.5 - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
- - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
- - PAUSED.
7-8 - -
7-8 - -
- - STOP EACH SET JUST SHY OF FAILURE.
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - -
 7-8 - -
- - -
- - -
- - -
- - -

RPE TEMPO NOTES

7.5 - -
7.5 - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
7-8 - -
7-8 - -
7-8 - -
- - EACH SIDE.
- - -
- - -

RPE TEMPO NOTES

6.5 - -
- - -
7-8 - -
7-8 - SEATED.
7-8 - -
7-8 - -
- - TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
- - -
- - -
- - -

Y WEIGHT:

WEEK 12 RECOMMENDED REST SPLIT

12 D1-R-D2-R-R-D3 OR D1-R-D2-R-R-R-D3
RPE TEMPO ADDITIONAL NOTES
- - -
- - -
- - -
- - -
7 - -
- - STOP EACH SET JUST SHY OF FAILURE.
- - -
- - -
- - -
- - -
 RPE TEMPO ADDITIONAL NOTES
- - -
- - -
7 - -
7 - -
- - -
- - -
- - -
- - -

S BETWEEN DAY 2 AND DAY 3.

RPE TEMPO ADDITIONAL NOTES
9-10 - PR SINGLE.
- - -

Y WEIGHT:
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS
 UNDERSTANDING RPE

RPE is an acronym which stands for Rate of Percieve

the most part RPE is subjective as it can vary from p
used to judge the amount of effort put into the lift. T
effortless to rank and anything above 10 is a failed l

Many times, when just getting into RPE or explainin

set of 5 @ an RPE of 8, this would be most easily un
5 reps & If we were to have a set of 5 @ an RPE of 9
reps. This is one of the most simple way of quickly g

As you use RPE more frequently and learn about it a

will also see that the RPE of a top set, working set o
a recommended RPE of 7 and when we actual execu
drop, it would be smart for us to drop the back dow
fatigue smartly.
drop, it would be smart for us to drop the back dow
fatigue smartly.

WARM-UP RECOMMENDATION

(All listed exercises can be found with a quick youtube/google se

1. Reverse snow angles 4x10.

2. T Spine rotations 3x10.
3. Banded side shuffle 15 Each Side.
4. High Knees 15M.
5. Inch Worms 15M.
6. Cat & Camels 15 Reps.

ANKLE MOBILITY DRILLS

1. Dorsiflexion Pails & Rails 2X60s.
2. Banded Dorsiflesion Mobilization 2x60s.
3. Lateral Tibial Glide 1x60s.

Note: This is only a warm-up recommendation, If you have a routi

it. You can also add to this warm-up or mix and match to suit you

REHAB/PRE-HAB RECOMMENDATION

(All listed exercises can be found with a quick youtube/google se

1. Banded internal & external shoulder rotations 3x10.
2. Banded Lat stretch 3x60s.
3. Prone Swimmers 3x60s.
4. Ys Ts Ws 3x8.
5. McGill BIG 3.
6. Supine 90/90 breahting with hip lift 3X15 breaths.
7. Pigeon pose 2X60s.
8. Hip airplane 3x10 Each side.
9. Downward facing dog 3x60s.

Note: All these exercises may not be necessary for everyone, bas
after training sessions or on rest days.
for Rate of Percieved Exertions and is a method used to communicate the i
s it can vary from person to person but an example of an objective aspect o
rt put into the lift. The RPE scale technically ranges from 1-10 but in practic
bove 10 is a failed lift/set.

to RPE or explaining it to someone, the simpliest way to do so is by compa

d be most easily understood by saying that the athlete should pick a weight
of 5 @ an RPE of 9, we would say that the athlete should pick a weight tha
ple way of quickly getting into RPE.

and learn about it as it relates to you in particular, you will see that it is mu
set, working set or warm-up should impact our weight selection for the se
en we actual execute this top set, the RPE was closer to a 9; In this case alt
drop the back down weight by 5 to 10% to ensure that our effort on the da
drop the back down weight by 5 to 10% to ensure that our effort on the da

uick youtube/google search.)

ation, If you have a routine that works for then you should feel free to continue
x and match to suit your personal warm-ups needs.

uick youtube/google search.)

tations 3x10.

15 breaths.

ssary for everyone, based on your needs you can perform these 2-4 times a week
mmunicate the intensity or recommended intensity of a particular lift or set
jective aspect of RPE is the bar speed during the lift, which can fairly reliab
10 but in practice only 6 to 10 are used. Anything below 6 is classified as too

so is by comparing it to RIR (Reps In Reserve). For example if we were to h

ld pick a weight that that would be 2 reps away from failure with after com
ck a weight that would leave them 1 rep away from failure after completin

see that it is much more nuanced that just simply "I could do 2 more reps"
ection for the sets to come. For example, if we had a recommended top set
In this case althought the recommended back downs are at a particular %
effort on the day isn't above what it should be and that we continue to man
effort on the day isn't above what it should be and that we continue to man
DEADLIFT VARIANT
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
 recommended intensity of a particular lift or set. For
bar speed during the lift, which can fairly reliably be
10 are used. Anything below 6 is classified as too

R (Reps In Reserve). For example if we were to have a

would be 2 reps away from failure with after completing
ve them 1 rep away from failure after completing 5

uanced that just simply "I could do 2 more reps" & you
. For example, if we had a recommended top set of 5 @
recommended back downs are at a particular % or %
ve what it should be and that we continue to manage
ve what it should be and that we continue to manage
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT